Doing the Basics Brilliantly

posted Aug 14, 2014, 9:23 PM by Heather Harrison

Anxiety disorders are the most common mental illness in the U.S.,
affecting 40 million adults in the United States. It's not uncommon for someone
with an anxiety disorder to also suffer from depression or vice versa. Antidepressants are the most commonly prescribed medication
for Americans age 18-44, and the third most common drug across all ages.

Questions to
Consider

1.What role does anxiety
and/or depression play in your life?

2.How much of your day
are you giving over to anxious and/or depressed thoughts?

Beyond medication and counseling,
I believe there are six “basics” when done consistently have a dramatic impact
on our anxiety and depression.

An Assignment

Read through the following “basics”. Take an inventory of your life. Which ones do you do well? What one or two are your willing to add to
your day? Choose one to practice for 21
days. Journal about what you observe.

Exercise: The World Health Organization and the Centers
of Disease Control and Prevention recommend 30 minutes of physical activity
each day. Try it. Thirty minutes of brisk
walking (or any moderately intense activity) is a terrific antidepressant.

Meditation:Meditation has two important benefits: it prevents stress from getting into the system and releases accumulated stress that is in the system. Meditation lowers high blood pressure, decreases any tension-related pain, and Increases serotonin
production that improves mood and behavior.

Eating Healthy: Healthier eating includes balance – eating from each food
group, variety – choosing different foods to get all the nutrients you need,
and moderation – eating all foods in moderation, even sweets are okay. Healthy
eating helps you feel better, gives you energy and can help you handle stress
better.

Living in Community:
Healthy relationships are a vital
component of health and wellbeing. There is
compelling evidence that strong relationships contribute to a long, healthy,
and happy life.Research shows healthy
relationships can help you deal with
stress. Low social support is linked to depression. A
2012 study found those with fewer satisfying social connections experienced
higher levels of depression and fatigue.

Serving Others: “When
you serve or give to others, you discover the most important things you have to
offer are not things at all.” Think
of a time you have found great joy in giving someone a gift or doing something
for another. Serving others takes the
focus off of our own problems and gives us energy from the joy we see in
others.

Journaling: Writing your thoughts and feelings out can
provide therapeutic benefits. When we externalize
our thoughts they are often not as overwhelming as they can become in our
heads. The benefits of
journal writing are immense. You'll learn more about yourself, relieve stress
and simplify your life.